Why and How to Get Better Sleep
Good sleep feels great. It also helps keep us healthy and happy. It's not just rest. Good sleep cleans and restores the brain, helps us store memories, and recharges our immune system.
Many of us have a hard time getting good sleep. In fact, about one third of adults don't get the recommended 7 hours a day.
Difficulty with sleep usually comes from conflict between our busy lives and the natural rhythms that control our sleep. Solutions, developed by sleep experts, involve tapping into those natural rhythms. These rhythms can make us more sleepy at the right time. That can lead to more sleep, better sleep, and better health.
What sleep does for your brain and body
The benefits of sleep include:
Sleep stores memories and cleans the brain. When you sleep, physically you're lying down. But the brain is busy. Brain cells work to store memories and, recent research suggests, clean out toxins, like harmful proteins and waste. Deep sleep is the only time this can happen. It lets the whole brain fill with fluid that washes toxins away, like rinsing your brain with shampoo.
Sleep recharges the immune system. As we fall asleep, our immune system gets to work. It releases proteins that fight off infection. It also coordinates with cells all over our body to prepare for possible new infections. Good sleep helps make sure the immune system is primed to protect the body.
What happens if you don't get enough sleep?
Without good sleep, we experience poor mental health and a weakened immune system. This can lead to other health problems, including:
Mental illness. Poor mental health can progress to psychiatric illness, like depression and anxiety disorders. Poor sleep can make those illnesses worse.
Infection. A weakened immune system raises the risk of infections, like pneumonia or the common cold. It can also make these infections last longer if we do catch them.
Blood pressure. When you sleep, your blood pressure goes down. If you don't sleep, it stays higher. Stress from poor sleep can raise blood pressure, too. High blood pressure is a core risk factor for heart disease and strokes.
Type 2 diabetes. Good sleep can lower blood sugar levels. High blood sugar can lead to diabetes. A buildup of sugar in your blood from diabetes can damage your blood vessels.
Obesity. Poor sleep can make it harder to maintain a healthy weight. It slows the body's metabolism. When you're overtired, junk food is more tempting and it's harder to enjoy exercise.
Dementia. People who get poor sleep are more likely to develop dementia. Researchers are not certain why, but one theory is that it's related to a buildup of toxins in the brain.
Accidents. Lack of sleep is responsible for car accidents and mistakes at work.
How can you sleep better?
To get to sleep, the body needs to shift gears. It needs to switch from the work it does while we're awake to the work it does while we sleep. That switch is controlled by natural rhythms in the body. Researchers have found that the best ways to get better sleep involve tapping into those rhythms. Doing so can make us feel sleepy, which makes it easier to fall asleep, and sleep more deeply. Here are some ways to do so:
Stick to a schedule. Try to go to bed and get out of bed at the same time every day, including weekends. When you're awake, get some time in the sun if you can. When you're getting ready to sleep, get out of the sun. Also get away from TV and phone screens. Light from the sun and screens tell our body to stay awake. Being aware of light exposure helps tie your sleep rhythms to your schedule.
Take time to wind down. Big meals, screen time, and worrying can make our body stay in daytime mode, so it's best to avoid these before bed. Eat the last big meal about 3 hours before going to bed. Cut out caffeine at least 6 hours before bed. Put away your phone 1 to 2 hours before bed. Try to avoid thinking about stressful things, like work or family problems, before bed. Try to dedicate time earlier in the day for this. Do stuff that helps you relax before bed. This could be reading a book, listening to soothing music, deep breathing, or something else that you enjoy.
How to tell if you have a sleep disorder
Most people have trouble sleeping once in a while. But if it happens often, you could have a sleep disorder. Common signs include:
Trouble falling asleep or staying asleep.
Feeling tired when you wake up.
Being very sleepy during the day.
Pauses in breathing or snoring.
Tingling in your legs at night.
Because sleep is so important, tell your care provider about any of these symptoms. They can help you figure out what the root cause is. For example, some women develop problems with sleep during perimenopause. Also, mention if you're taking any over-the-counter or prescription medicines or supplements. They could be interfering with your sleep.
Delia's story
I'm a flight attendant. For a while, I had problems that I didn't realize were because of my sleep. During the day I felt like I couldn't concentrate. And I kept forgetting simple things. My doctor asked about my sleep. I had a hard time with changing time zones so often. I was waking up in the middle of the night. I was laying in bed trying to get to sleep. My doctor told me to stick to a schedule. They also said to get out of bed when I was struggling. I set a time to sleep no matter where I was. I started reading before bed. When I had a hard time sleeping, I went to another room to read. It took a bit of time. But now I can count on relaxing and falling asleep easily every night. I finally feel sharp and alert during the day.